Tame Your Sweet Tooth

 Tame Your Sweet Tooth

Pinpoint your problems:

You might find it helpful to jot down what you are doing and how you are feeling when you feel

the urge to reach for sugar, as well as how much you ate if you gave in to your craving. At the

end of each day, look over your entries to see if any patterns jump out at you. Do you crave

sweets every afternoon? Are your cravings strongest when you are stressed or tired? Identifying

these patterns will help you nip your triggers in the bud before they start.

Read Labels:

Reading labels is a great way to help you know just how much sugar you are putting into your

body. But did you know that sugar actually goes by multiple names when it comes to food

labels?

Find a Friend:

Any journey is easier when you have someone else to do it with you. Today, on top of

journaling about your food cravings, enlist at least one friend or family member to join you in

your quest to cut back on sugar. If you can't find anyone to do it with you, at least find someone

you can turn to for support when times get tough. Cutting out sugar isn't easy, and every little bit

of encouragement along the way can do wonders!

Make Half of Your Grains Whole: Choose Good Carbs

When we eat quick-digesting carbohydrates (think white bread, white rice and--you guessed it--

sugar), it causes a spike in our blood sugar, followed by a big crash. On the other hand, slow-

acting carbohydrates such as whole, unprocessed grains help stabilize our blood sugar levels and

can help curb intense cravings and blood sugar spikes.

Stop Cravings in Their Tracks

Some of us are more prone to caving into sugar cravings in certain situations, whether it be at

work, at parties, or while hanging out with friends and family. Today, on top of journaling about

your cravings, think of a situation where you often let sugar get the best of you. Then, come up

with a game plan for the next time you find yourself in that scenario.

Tame the Treat Cycle

Do you tend to crave sweets after a meal, or as an afternoon pick-me-up? This could mean that

you are reaching for a treat out of habit--not because you are actually craving it. Today, on top of

journaling about your cravings, have a substitution at the ready during the times when you are

most likely to reach for sugar out of habit. Herbal tea, sugar-free gum or a piece of fiber-rich

fruit can help you quell that need for something sweet without the added sugar. Pick a substitute

to eat today and see how you like it!

Are You Getting Enough Nutrients?

When we think we're craving sugar, our body might actually be signaling to us that we are

lacking in trace minerals like chromium (found in broccoli, barley, oats, green beans, tomatoes,

romaine lettuce, black pepper and brewer's yeast), a micronutrient that plays a part in regulating

your blood sugar levels. On top of journaling about your cravings today, make sure to eat at least

one chromium-rich food. It doesn't hurt to cover your bases! If you feel like your diet is

unbalanced, or if you've been a chronic dieter for years, talk to your doctor about possible

vitamin and mineral deficiencies.

Don't React; Distract!

When you get a sugar craving, do you tend to immediately give in and have what you want?

Many experts say that if you occupy yourself for 10 minutes or so, it's possible to distract

yourself enough for the craving to subside.

Beat Your Sugar Binges

When you are cutting back on sugar, it's important to make sure you never let yourself get too

hungry. Fill up on protein-rich snacks to make sure you don't find yourself in a hunger

emergency--which could lead to falling off the wagon with an all-out sugar binge.

Bottoms Up!

Sometimes, sugar cravings can be an indicator that you are actually dehydrated. Today, on top of

journaling about your cravings and staying away from all added sugars, make sure you are getting

at least 64 ounces of water throughout the day (that's 8 cups). Drink up!

Re-Frame Your Brain

Sugar gives us a sweet release of dopamine, a neurotransmitter that controls the brain's center of

pleasure and reward. Eating sugar boosts dopamine temporarily, but you know what also gets the

job done? Exercise! Avoid added sugars, try getting up and moving every time you feel a craving

coming on. Take a 10-minute walk, do some jumping jacks or push-ups and then see how you

feel. You might be amazed to find that your craving has disappeared!

Disclaimer: I did not come up with these ideas, I just liked them so much I saved them from a now disappeared site.

The Holderness Family and Motivation

          I am a big believer in using whatever motivates you, no matter how silly. Currently what is motivating me is The Holderness Family. I have been following them for years on Facebook, Instagram, Twitter, and YouTube. When they announced they were going to be on The Amazing Race, I was so excited LOL. Every week my son, my daughter, and me would gather to watch as a family. It was great. They each picked their own team to root for. My son wanted Dusty and Ryan to win. My daughter was rooting for Cayla and Raquel to come in first. Me? Well of course I was team Holderness all the way!!! Each week we all were so relieved to see our teams advance. This past week was the finale, and our teams were the final three LOL. OMG it was a close race, until finally Penn and Kim Holderness won!!!! I was literally bouncing in my seat I was so happy LOL since I had been following their family since 2013, it was like having friends win.

                While watching the race I started reading their blogs more. I became a bit obsessed LOL I still am. Anyway, it has motivated me and inspired me to try and be healthier. I have been trying, but it has been a challenge. The holidays, followed by getting Covid, really took a toll on my motivation. I have been totally slacking. I even found five of the 30 lbs. I had lost. That sucks. So, now I am trying harder, and being inspired particularly by Kim. Personality wise a bit like her. Both of us are moms, who love our kids immensely. We both are introverts, both of us have anxiety issues, we want to live healthy lives, we like cooking and crafts, and we both adore our dogs named Sunny LOL I also have a dog named Honeybee. Mine are a chihuahua and a corgi, while hers is a retriever LOL.

                Anyway, I have been trying to drink more water, which is HARD!!! I found one of her blogs mentioned she had also dealt with that and had bought this water bottle she nicknamed “her Baby” to help LOL guess what LOL now I have my own baby. Three gallons a day is the goal. I got it three days ago, and I have yet to succeed. I have come close though LOL hard to drink at work. I cannot be running to the bathroom every 30 minutes LOL. I have been doing great though for me, considering I was normally maybe drinking a liter of fluid the whole weekend!!!  It was bad. She also recommended taking a probiotic, so I got some of those too LOL like I said a bit obsessed. But hey, it is healthy stuff, and it is motivating me, so it is okay.

                So, tomorrow morning I am going to get up early, like I normally do, and before coffee, I am going to take my dog for a walk LOL then do a stretching routine. I found out that is helpful for lowering blood pressure (thanks Covid) and then coffee while I play on computer. I found a bunch of healthy ideas from her blogs that I am going to try and incorporate into my life. Like wearing sunscreen (arrives tomorrow) walking dogs more, stretching, water, using planner more for meals, and making a daily to do list. I really get more done when I have a list. I am like her, I love crossing things off a list, so I need to do it more. It is silly to be motivated by a person I have never met, but do you know what, if it gets me healthier, then it is a wonderful thing.

Lowering Blood Pressure Naturally

            I have been having an issue with my blood pressure being elevated since I got Covid. It could be a residual side effect, or it could be because of my age and weight. In either case I need to try and find ways to lower it. Since I do not like medications, I have been looking for natural ways to help me lower my blood pressure.  The biggest one is lose weight, working on that LOL I also need to exercise more, working on that as well.  I found an article that suggested some foods to try.  This is the list of them, plus a handy picture I found. 

              Increase protein, this can cut risk by almost 40%. Use sesame oil. Eat more potassium rich foods like avocados. Try low salt kimchi because of its heart healthy ingredients of cruciferous veggies, garlic, ginger, and red pepper. Try moringa leaf extract. Use virgin coconut oil occasionally. Basil in all things possible could help lower B/P. Whole grains like brown rice, quinoa, wheat berries, amaranth, and millet will help. Drink rooibos tea. Eat or drink citrus fruits such as grapefruits, oranges, and lemons for the Vitamin C. Drink or eat more dairy products, vitamin D and calcium is needed to help regulate B/P. The best food on the list is dark chocolate LOL so I got me a bag and I eat one a day. It is supposed to be almost as effective as medication.

           

              So, in addition to my daily lemon water, I started taking calcium chews. I have always had a problem with calcium. I was lactose intolerant my whole life before people even knew that was a thing. The weird thing is when I was pregnant with my daughter, that problem went away. Now I can have milk and dairy products, but a lifetime of avoiding them made choosing them rare. I need to work on that. I looked it up, and apparently I need to have 1200 mg daily for my age. That is about four chews a day plus a glass of milk. I need to find more calcium rich foods LOL.

            Back to work tomorrow. So not mentally ready for that. Even sick, I enjoyed being home with my kids. I wish I had the money to just be a stay at home mom. That would be awesome. I guess I need to start playing the lottery LOL

Covid Caught Me

                It is only day 16 of 2022 and I am already so over it. It started with kids sick, and now I have Covid. Unbelievable. I get through original Covid no problem, Delta variant, no big deal, get two vaccines cause mandated, then BAMM!!! I get Covid less than two weeks later. What is up with that??? I did get to call in sick at work LOL so extra time off. I was stunned that I actually had Covid. I swear the evil troll who did the test on me was digging for brain. 

                The good news is, I do not feel bad. I had a bit of congestion and an annoying cough, plus super duper tired, but that is it. It is the fatigue that is getting to me. I have zero energy. So much for all my Disney trips LOL had to cancel all of those.  I will be past my quarantine time by Tuesday so my daughter and I will not miss out on going to the Art Festival at Epcot.

                That is our favorite theme park. My daughter was worried we would not be able to go. We have not been in almost two years. She was rattling off all the things she wanted to do and see LOL I hope this fatigue is gone by then.

                Oh, another bonus, I lost a couple of lbs. I had gained a couple, so this took those away. I do not have much of an appetite. I still can smell and taste food thankfully. I just am too tired to eat LOL. Yesterday it was already six o’clock at night and I had not even taken 2000 steps all day LOL I forced myself to get up off couch and just walk around my great room/kitchen until I passed 10,000 steps point. Took me a couple of hours, but I did it. I took a shower, then immediately turned back into a couch potato.

                This morning I almost feel normal. I woke up to rain, which I love. I am currently listening to it outside while I type and sip my coffee. Oh, I am also trying almond milk creamer. It is pretty good. So far this morning I have had my lemon water, Metamucil drink, and coffee which equal five cups of water towards my eight cups a day LOL. Rain seems to be stopping now. Maybe that means the sun will be visiting us soon. I had wanted to go work in my backyard a bit. I was going to dump out all the dead plants and dirt from my greenhouse into the yard and mix them in with the dirt there, to hopefully get the ground ready for grass seed. 

               I always want to plant things in the Spring LOL. I am sure I will try again this year. I usually do stuff that would go into salsa LOL tomatoes, peppers, cilantro, stuff like that.  My daughter likes getting angel plants (that’s what store calls them). They are just small plants, but they have cute names from the store, so she gets a kick out of them. We will fill up the greenhouse with those. I also need to repot my rosemary and basil plants. They are so big that they have bark on them LOL. They are too big for the raised garden now.

                Okay time to go be a slug on the couch LOL. I swear this tiredness is the worst. At least I have more episodes of Bones to binge watch.

Cool Visual for a Diet

             Just a neat picture somebody posted in my Noom discussion board.  I thought it was very clever and true. A lot of people mean to eat healthy over the holidays, but then life happens, and all the promises to start dieting in the New Year are made. I did it myself. I have failed miserably, but my excuse is the first week my kids were sick, so I focused on getting them better, and now the second week of the year, I am sick, 2022 really needs to get it act together.

Dieting at Disney Part Two

             So excited!!! I know I told myself that this would be my ultimate reward for hitting goal, but I could not wait. I got Staci and me annual passes to Disney again. They are called Pixie Passes and are just for Florida residents. We can go Monday – Friday. Only weekends and holidays are blocked out, but we would not go on those days anyway, TOO BUSY. This morning, after I write this blog and drink my coffee, I will get my mini me up and we will head over to Hollywood Studios. We have to show our IDs the first time we go to prove residents, but then we are all set. The only ride we are really focused on doing today is Mickey’s Runaway Railroad. It had just opened right before COVID hit so we never had a chance to go before the parks shut down. It has been almost two years since we were in a Disney Park. I figured it was fitting to start with Mickey’s ride.

               

            Yesterday my daughter and I both got new shoes for walking around the park. Sketcher’s foamies. They look like Crocs. Both have all the colors on them, mine with hearts and hers with dogs. I am hoping they can manage all the steps. I am sure we will be getting a lot of them in at the park. Just walking from the parking lot will be a bunch. They still do not have the trams up and running, so we must hike LOL. Tomorrow we are going to Animal Kingdom, and then if my daughter feels up to it after second vaccine, we will go to the Magic Kingdom on Wednesday. The biggest reason we got passes again was the festivals at Epcot. Those are our favorites. On Friday, the Art Festival begins. We have reservations on Tuesday to go to that. We are hoping to get the Figment popcorn bucket LOL. He is one of my daughter’s favorite characters.

                As always, it is begin again day. I always feel like I am starting over with getting healthier. It is better than giving up. So, I have had my lemon water, vitamins, fiber, and now my coffee. Five out of the eight cups of fluid a day I want to get. I also have decided that I need a minimum of 10,000 steps a day. I also found out, via Noom, that first thing in the morning is the best time to work out. Studies say that it gets you in the right mindset to be healthier for the day, meaning I will be more active and eat fewer calories. So, we are going to give it a shot.

                I am hoping for the increased walking at Disney, combined with being more mindful of my eating, will help me get through this unbelievable plateau. It just is not budging. Scale thankfully not going up, but frustratingly it is not going down either. If in a half year last year, I lost 30 lbs. then I am hoping that a full year will get me 60 lbs. gone. I would be so incredibly happy with that. I have to keep in mind my ultimate goal, being healthy for my kids. I want to see them grow up to be adults. I want to live a long and loving life with them. It terrifies me to think that I might miss all of that. So, if anybody reading this want to leave me some encouraging words, I would love to hear them…     

Be Like Betty White

                I just spent two hours looking for a cute or funny picture to use on this post LOL talk about wasting time. This is how a lot of my mornings go lately. I wake up, full of good intentions, then I sit down with my coffee, and the morning just disappears until I go fall asleep on the couch. I need to do better. I want to be healthier, therefore I need to be better.

               

            This past week the world lost Betty White. Damn she was a funny and special lady. I loved her sense of humor. I totally wish I could be like her LOL she lived a fantastic and long life. If I want to be healthy in mind, body, and spirit for almost one hundred years, then I need to get my act together.

                So, this morning I woke up (yay me) got dressed (in comfy clothes of course) took my vitamins then had my lemon water, Metamucil (extra fiber fills you up), and coffee. I also had a couple of pieces of toast with some cheese LOL I told myself it was a healthy grilled cheese sandwich. Now not sure what I am doing today. It sort of depends on my kids. They both got sick for the new year with fevers and such. Thankfully, I did not get sick. If I type this fast, then I can chill on the couch until they wake up LOL.

                Yesterday I did do a bit of productive stuff LOL I trimmed my crepe myrtle trees. OK it looks like I butchered them, but a neighbor who has really nice crepe myrtles trims his tree big time, and said it was the right thing to do, so I am taking his advice. Crossing my fingers that my trees grow back in fuller and with more flowers like his do. I have Spring Fever really bad. It is all Florida’s fault LOL it already feels like Spring here. I am ready to start planting stuff. I am cheating though on my front porch. I hung up some brackets on each column out front, and instead of real flowers I will most likely kill, I ordered fake ones from Amazon LOL the reviews said they were really pretty though. Now I just need to figure out how to get my grass to look good.

                I really hope 2022 is a good year. It started out crappy with both kids being sick, so I hope it only gets better from here. Thankfully, they only were sick for just a couple of days. I have big dreams for this year. I am going to get healthier, travel more, and be more fun. Now I just have to figure out how to pull all of those off LOL.